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  6. Sardine vs. Cookie dough

Sardine vs. Cookie dough — In-Depth Nutrition Comparison

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Significant differences between sardine and cookie dough

  • Sardine has more vitamin B12, selenium, phosphorus, calcium, and vitamin B3; however, cookie dough is richer in manganese, vitamin B1, and fiber.
  • Sardine covers your daily vitamin B12 needs 371% more than cookie dough.
  • Cookie dough has 12 times less calcium than sardine. Sardine has 382mg of calcium, while cookie dough has 31mg.
  • Cookie dough contains less cholesterol.
  • Cookie dough has a higher glycemic index. The glycemic index of cookie dough is 54, while the glycemic index of sardine is 0.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cookies, oatmeal, refrigerated dough.

Infographic

Sardine vs Cookie dough infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +39.3%
Contains more CalciumCalcium +1132.3%
Contains more PotassiumPotassium +170.1%
Contains more IronIron +36.4%
Contains more CopperCopper +69.1%
Contains more ZincZinc +104.7%
Contains more PhosphorusPhosphorus +371.2%
Contains more SeleniumSelenium +479.1%
Contains more ManganeseManganese +608.3%
~equal in Sodium ~294mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +53.4%
Contains more Vitamin B3Vitamin B3 +181.2%
Contains more Vitamin B5Vitamin B5 +72.6%
Contains more Vitamin B6Vitamin B6 +307.3%
Contains more Vitamin B12Vitamin B12 +22250%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +192.5%
Contains more FolateFolate +250%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +355.9%
Contains more WaterWater +289.6%
Contains more OtherOther +232.3%
Contains more FatsFats +65.1%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -67.8%
Contains more Poly. FatPolyunsaturated fat +98.6%
Contains more Mono. FatMonounsaturated fat +172.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Cookie dough
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Sardine Cookie dough DV% diff.
Vitamin B12 8.94µg 0.04µg 371%
Selenium 52.7µg 9.1µg 79%
Phosphorus 490mg 104mg 55%
Cholesterol 142mg 24mg 39%
Protein 24.62g 5.4g 38%
Calcium 382mg 31mg 35%
Manganese 0.108mg 0.765mg 29%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Vitamin B3 5.245mg 1.865mg 21%
Carbs 0g 59.1g 20%
Monounsaturated fat 3.869g 10.531g 17%
Polyunsaturated fat 5.148g 2.592g 17%
Saturated fat 1.528g 4.751g 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Vitamin B1 0.08mg 0.234mg 13%
Calories 208kcal 424kcal 11%
Fats 11.45g 18.9g 11%
Vitamin B6 0.167mg 0.041mg 10%
Fiber 0g 2.5g 10%
Iron 2.92mg 2.14mg 10%
Copper 0.186mg 0.11mg 8%
Potassium 397mg 147mg 7%
Folate 10µg 35µg 6%
Vitamin B2 0.227mg 0.148mg 6%
Zinc 1.31mg 0.64mg 6%
Vitamin B5 0.642mg 0.372mg 5%
Vitamin A 32µg 4µg 3%
Magnesium 39mg 28mg 3%
Vitamin K 2.6µg 2%
Sodium 307mg 294mg 1%
Net carbs 0g 56.6g N/A
Tryptophan 0.276mg 0.088mg 0%
Threonine 1.079mg 0.177mg 0%
Isoleucine 1.134mg 0.227mg 0%
Leucine 2.001mg 0.414mg 0%
Lysine 2.26mg 0.257mg 0%
Methionine 0.729mg 0.122mg 0%
Phenylalanine 0.961mg 0.278mg 0%
Valine 1.268mg 0.291mg 0%
Histidine 0.725mg 0.125mg 0%
Omega-3 - EPA 0.473g 0.001g N/A
Omega-3 - DHA 0.509g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Cookie dough
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
119%
Sardine
15%
Cookie dough
Minerals Daily Need Coverage Score
94%
Sardine
41%
Cookie dough

Comparison summary

Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 3.223g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Cookie dough
Cookie dough is lower in Cholesterol (difference - 118mg)
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cookie dough
Cookie dough contains less Sodium (difference - 13mg)
Which food is cheaper?
Cookie dough
Cookie dough is cheaper (difference - $7)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.